Drake Berberet: Strength 2 Speed LLC
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04/30/2019
💥Hexbar Deadlift vs. Conventional Deadlift
This research study was completed by Dr. Jason Lake & colleagues. Article title: “Effect of a Hexagonal Barbell on the Mechanical Demand of Deadlift Performance”
Study background 🤔
Researches used a linear position transducer to analyze barbell displacement at +90% 1RM for the Hexbar Deadlift (HBD) and Conventional Deadlift (CBD), which allowed them to further derive velocity, force, acceleration, work, and power
What did the researchers find? 👇🏼
HBD and CBD had the same displacement (ROM) • Greater loads (mean forces) were achieved in the HBD • Faster mean velocity was achieved in the HBD • HBD showed a faster displacement to the top of the movement • HBD resulted in a longer acceleration (80% of total movement compared to 60%)
The main take-away from this study IMO is that the HBD moves through the same ROM faster than the CBD. The acceleration phase also makes up a larger portion of the movement in the HBD (80%). When considering sports that require a vertical jumping component (I.e. accelerating to point of take-off) it might make more sense to use the HBD ➡️ because of the greater acceleration portion
03/05/2019
💥How do you maximize your vertical jump?
The efficacy of the stretch shortening cycle (SSC) and vertical jump is really only limited by the athletes genetic limit (bucket). The athlete’s genetic limit essentially has 3 subunits. The nervous system, the tendons, and the muscles (the big rocks)
In order to maximize your bucket and fill it to the top you must maximize all 3 subunits. Through proper training, timing, and manipulation of stressors this can be accomplished
Teach someone proper technique and you have another way to optimize their vertical jump potential .
Tag someone who needs help with their vertical ❗️
Need help designing a program? We work with both athletes and coaches that are looking to improve both their vertical jump and knowledge of jumping. Reach out and DM
03/03/2019
💥Before you purchase your next omega supplement make sure you’re reading the dosage. Most supplements have about 1/4 of the dosage you actually need to have an effect
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Here is an interesting image from a study looking at omega-3 index in 404 baca division 1 football players. Of the 404 tested, only 1 was considered to have an acceptable index - the other 403 were either intermediate or undesirable
Omega3s play an important role in brain health 🧠. They have been associated with reduction in anxiety, stress and depression - which are extremely high in college athletes. Omega3s are also important for healthy brain aging and cognitive function .
Ignoring our internal environment is like giving a car a great paint job and body kit without a shotty engine! .
Link to study here .https://harriscollege.tcu.edu/wp-content/uploads/2018/06/FINAL-ACSM-Omega-3-Index-Poster-5.24.18.pdf
Link also in story
💥Here’s a nice little aerobic conditioning circuit you can use today with your athletes or yourself (I.e. coach) .
When I would use it with my ATHLETES...GPP work, post season regeneration work, recovery work, or aerobic maintenance work (your sport probably provides this in-season, but some sports might not)
When I would use this as a COACH or general person...anytime. I complete something like this at least 1x per week or when I’m feeling a little stressed. (1) It’s great to get the heart pumping faster and blood flowing (2) It also allows some creativity (“pick any 7 exercises for 30-min”), which allows you to get out of the rigid structure of most workouts .
Another consideration: Winter sports are winding down and most athletes are pretty banged up. This circuit can be used as an option to promote blood flow and regeneration. Whether that be for tissue work or technique work, this can be used. As mentioned above, it also has a creative element, which could serve their mental health pretty well following a very structured season
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